New Year's Resolution Guidelines

The beginning of the year marks the time when working out again becomes a priority for many people. The normal trend is that January and February are busy but by March things return to 'normal'. There are numerous reasons people do not keep with their workout routine. Here are some guidelines to help 2014 become your fittest year yet. 1) Start SLOW! - Your family or friends may have decked you out in the latest Nike or Lululemon gear but that does not mean you need to show it off every day. Your first days, even weeks, should be a gradual incline. The only thing you will achieve by working out 5 straight days after taking 3-6 months off is soreness and a desire to stay at home. Take it slow (day on day off) and build towards multiple days a week. You will not earn the fitness you desire in 8 weeks. Be honest and build a foundation first. 2) Avoid gym 'factories' - Running on a treadmill is not fun. Running on a treadmill alone at LA Fitness does not inspire many people to continue their workout routine. As always there are exceptions but if planning a running/workout program is not your idea of fun or will not keep your motivated check out alternatives to box gyms. There are great options such as Crossfit but also other options such as group fitness or even group classes. I workout both alone and also in a group session at Unite Fitness in Philadelphia. The group setting is fun, motivating and the best part someone else designs the workout for you. 3) Focus on your nutrition - What you eat is 80% of the battle. Losing inches or weight requires much more than a gym membership. Talk to a nutritionist, read books (see Primal Blueprint) and make changes to your diet. The results from the gym will be magnified exponentially with a cleaner diet. 4) Have incremental goals - If you have been away from the gym/running/cycling pick reasonable incremental goals. A marathon or Spartan Race is not an ideal first race back. Losing 20lbs in 20 days also lacks reason (and is not safe). Pick a long term goals (12-18 months) and then pick incremental checkpoints throughout the year. If you have been away for 6+ months, a great goal would be to workout multiple times a week every week for Jan/Feb. If you want to run the Philly half/full maybe start with a 5k in April or try to complete the Broad Street Run (10 miles). Have small, attainable goals will promote positive energy. 5) Seek out advice/help - There are great coaches and nutritionists out there who do not charge a fortune but give valuable information. Sometimes one session is enough or even just bi-monthly sessions for guidance and to answer questions. Working with knowledgeable people may help you achieve your goals by supplementing your training with fresh ideas or an honest perspective. I personally speak to multiple people about my nutrition and workouts. Good luck in 2014! May this be your fittest year ever! --rich